Quick Answer
Bench Dip is a beginner strength exercise that targets your triceps. It uses only your bodyweight. Sit on edge of bench, hands gripping edge beside hips, fingers forward.
Video Tutorial
How to Perform the Bench Dip
- 1
Sit on edge of bench, hands gripping edge beside hips, fingers forward.
- 2
Extend legs forward, heels on ground (easier: knees bent, feet flat).
- 3
Slide hips off bench, supporting weight with arms.
- 4
Lower body by bending elbows, keeping them pointing back.
- 5
Descend until upper arms are parallel to floor or comfortable depth.
- 6
Push through palms to extend elbows and return to start.
- 7
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum instead of muscle tension. Slow the tempo and feel the target muscle doing the work.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Bench Dip isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Bench Dip work?
The Bench Dip primarily works your triceps. Secondary muscles include the chest and shoulders.
What equipment do I need for the Bench Dip?
The Bench Dip needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Bench Dip suitable for beginners?
Yes. The Bench Dip is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Bench Dip should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Bench Dip every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.